Helipad Workout

Think you can handle this week's workout? Try it now!

 

HELIPAD WORKOUT OVERVIEW

SAFETY:

1. ALL EXERCISES HAVE BEEN IN PREVIOUS WORKOUTS

2. ALL CLIENTS KNOW HOW TO DO THESE EXERCISES

3. JACKIE AND CRAIG WILL WATCH AND CORRECT FORM

4. WEIGHT APPROPRIATE TO CLIENT ABILITY

STATION 1: HELIPAD CROSS

Lunges 

Clients do lunges across 100 feet. Body bars are put across their shoulders for extra weight. 10 lbs for men.  8 lbs for women.

Mountain climbers 

When clients reach the end, they move into mountain climbers on the stair riser (3 stair risers stacked). Clients pump alternate legs in a plank position.  Clients do together as Jackie and Craig count off.  3 sets x 15 reps

Tricep dips

Clients then do tricep dips on the risers.  Clients do in unison to show growth. 3 sets x 15 reps each.

Lunges

Clients will then do lunges back to the other side of the space doing body bar shoulder presses. They cover about 100ft. 10 lbs for men.  8 lbs for women.

Bosu Ball Crunches

When clients reach the other side, they do crunches on Bosu balls. While clients do crunches, Jackie and Craig may add body bar weight to illustrate client improvement dependent on client skill level. 10 reps x 3 sets

Jumping Jacks

Once clients finish on the Bosu balls, they do jumping jacks.  Jackie and Craig may add body bar weight to illustrate client improvement dependent on client skill level. 100 reps

ROTATION 2: EXERCISE MATS

Clients move to exercise mats.

Pushups - Unison

The clients do a set of pushups as a group to show their precision and strength. 1 set x 10 reps

Pushups – One at a Time

The clients take turns showing off their increased strength and stamina. Joe does clapping push ups.  Nikki does men push-ups.  Stacy, Bryan and Mandy show stamina through numerous pushups.  1 set x reps client chooses to do.

Planks 

Clients hold plank position on their exercise mats or up/and downs.  Plank  - 60 seconds 

Up Downs 

Clients do up/downs on their exercise mats  – 3 set x 15 reps

STATION 3: RESISTANCE BANDS

Clients stay at mats.

Shoulder Presses 

Raising their hands from above their shoulders straight up above them. 1 set x 15 reps

Bent Over Raises (Reverse flies)

Bent over, clients pull resistance bands toward them keeps elbows at 90 degrees. 1 set x 15 reps

Curls

Clients do standing bicep curls. 1 set x 15 reps

STATION 4: KETTLE BELLS

Curls

1 set X 15 reps

Front Raise

1 set X 15 reps

Lateral Raise

1 set X 15 reps

STATION 5: BOXING

Focus Mitts 

Clients hit focus mitts with Jackie and Craig. Joe and Bryan with Craig.  Girls with Jackie and spillover to Craig. Jab, Jab, Cross.  3 sets x 15 reps

Reverse Leg Raises

While 2 clients are doing focus mitts the other clients will do bent over reverse leg raises using each other for stability, alternating between doing the leg raise and holding the other person up. 3 set x 15 reps

 

Goodbye and Good Luck!

Dr. Ramani shares her final wishes for the group.

 

It's time to say goodbye, or as we call it in therapy, "termination." 

As a psychologist, this has been therapy fantasy camp. All psychologists are voyeurs. Under normal circumstances, when you do therapy, you see the world through the client's eyes. You construct images of their partners, homes, parents, friends on the basis of their descriptions, and you almost never get a chance to see the reality. For me to have conducted group therapy, and then after we were done to go back via television and see their husbands, families, and homes has been a sort of secret dream come true –- to see if my "construction" matched the reality.  Thanks, Bravo! This is and will remain one of the most compelling clinical experiences of my career. 

I was on the fence about whether I would be able to do clinical work of any depth under lights and with cameras rolling. Time limits meant you didn't see most of the therapy, which is where these clients did heavy lifting and sweating of a different sort. They learned about why they eat what they eat, when they eat, how they eat, and where they eat. They unearthed old demons, and learned about respecting others and themselves. They learned how to talk about their feelings instead of numbing them. They were called on their BS and made to take ownership. If they sustain these weight changes, it will be because they were willing to do it from the inside out.

Shay revealed that her struggles with weight were more complex than initially thought. There is a frequently held misassumption that ethnic minority women don't get eating disorders. That is patently wrong, and the rates of eating disorders in African American, Latina, and Asian American women are on the rise. Laxative abuse can be done secretly, and many who do it report that the feeling of "emptiness," the "flat stomach," and the sense of "clearing out" following laxative use is gratifying despite being dangerous. They erroneously believe they can eat what they want and then get rid of it. Shay showed us that the psychology of weight goes well beyond ab crunches and protein shakes. These are VERY difficult and complex issues. Her revelation was courageous, and it will take time for her to make these changes.

As we sign off, let's review what we learned about weight loss. It's about respecting your body with healthy food instead of punishing it with junk. It's about pushing your body to new limits, and then finding out you can push your life to new limits. It's about realizing that your history may tell you why you eat what you do, but it doesn't own you, and everyone has the capacity to make these changes. It's about realizing that food is not a substitute for love. It's about accepting yourself, and engaging in the process of weight loss authentically. 

When I end with a client, as they leave the room, I wish a silent wish for them. They have done the ultimate bravery by allowing me into the most private rooms in their hearts and minds, and I am always grateful to have been part of their journeys. 

Here are my wishes for them:

Mandy –- May you stay healthy and be an active part of your family's life. Mothering is about taking care of yourself. I can already see you hiking with the grandchildren that will grace your life someday.

Bryan –- May you stay on the authentic loving path you have been following all your life, despite stumbling a few times. You brought breathtaking commitment to the program, and I hope that you see yourself in the loving and beautiful mirrors offered by the husband, friends, and family around you.

Joe –- Now that you are respecting yourself and others, I hope it leads you to a respectful relationship with a woman. Keep taking care of yourself and learn that a vocabulary of respect, not abs or bad bar banter, will indeed get you the best chick in the bar.

Shay –- You saved your most courageous song for the end, and I wish for you to keep dancing and enjoying your youth and your body. You are stronger than you think, and when you reflect on being there for your mom, and now being there for yourself, realize that you can do this on your own.

Jeana -– I want you to stay in touch with your feelings. Your vulnerability sits right under the surface, and as you trust your feelings and learn to express them, I hope they are met with respect and warmth from those around you. 

Nikki –- You get it even when you pretend you don't. I wish for you to stay "fabulous" without the snarkiness and the cocktails, you don't need them. Dig deeper and see what you find. 

Stacy -– I hope you keep laughing and keep others laughing and stop laughing at yourself. You had the biggest odds against you, and you never said die. I wish for you to persist, no matter what is put in front of you. 

So as we say goodbye, I thank Bravo and Jackie Warner for the opportunity to sit alongside you and for your recognition that psychotherapy is as integral to weight loss as diet or exercise. 

We all have inside of us a warrior, a leader, and a vulnerable child. Nurture them all.